Bean Salad Meal Prep (High-Protein, No-Cook Wonder)

This bean salad meal prep is your weekly lunch hero—packed with plant-based protein, crunchy veggies, and a zesty vinaigrette that actually tastes good. No stove drama, just beans, feta, and flavor doing the heavy lifting while you pretend it was hard work.

Yield

5 servings

Ingredients

Copy all ingredients

1 15-ounce can cannellini beans, drained and rinsed
1 15-ounce can chickpeas, drained and rinsed
1 1/2 cup (355 mL) shelled edamame
if frozen, cooked and cooled
1 cup (237 mL) diced cucumber
1/2 cup (118 mL) sweet onion
1 cup (237 mL) crumbled or diced feta cheese
150g
1/3 cup (79 mL) chopped fresh parsley
2 tablespoons white balsamic vinegar or white wine vinegar
2 tablespoons fresh lemon juice
1/4 cup (59 mL) extra virgin olive oil
1/2 tbsp honey
2 clove garlic
finely minced
1 teaspoon Dijon mustard
1 teaspoon Italian seasoning
1/2 tsp salt
1 1/2 cups (355 mL) cherry tomatoes
quartered

Instructions

Cook and Cool Edamame: If using frozen
shelled edamame
, boil or steam it for 3 to 5 minutes. Drain and rinse with cold water to cool quickly.
Chop the Veggies: Dice the cucumber and onion, quarter the
cherry tomatoes
, and chop the parsley and olives. Lay it all out and admire your knife skills.
Mix the Salad: In a large mixing bowl, combine the cannellini beans, chickpeas, cooked edamame, cucumber, onion, tomatoes, olives, feta cheese, and parsley. Gently mix it all together.
Whisk the Dressing: In a small bowl, whisk the vinegar, lemon juice, olive oil,
honey
,
garlic
,
Dijon mustard
,
Italian seasoning
, and
salt
until smooth and emulsified.
Dress It Up: Pour the vinaigrette over the salad. Use a spoon or spatula to toss gently, making sure everything gets coated without smashing the beans.
Taste and Adjust: Give it a quick taste. Want more tang? Add a little more lemon juice or vinegar.
Salt
fiend? Go for it.
Pack It Up: Spoon the salad into airtight meal prep containers. Store in the fridge for up to 4 days. Give it a good stir or shake before eating, since the dressing likes to settle at the bottom.